Thursday, February 14th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills

Warm-up

500m Row or 2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2-3 Wall Climbs

5 Kick to Handstand + Negative (freestanding if possible)

5 Kip Loading or Full Kipping HSPU (singles – focus on hip drive)

Push Press (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Push Press (Build to a peak set of 5 for the day)

Landmine Press (4 x 10-12)

Fitness:

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

10-12 (Each Side) Landmine Press (Heavier than last week)

12-15 Gorilla Rows

:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support

Metcon (AMRAP – Rounds and Reps)

2 Person Partner WOD –

AMRAP 14 Minutes:

Partner 1: Run 200m

Partner 2: 5 Toes to Bar, 10 Push-ups, 15 DB Snatches (45/25)

*RX+ 10 Toes to Bar, 10 Ring Dips, 10 Hang Power Snatch (95/65)

*Level 2 – 10 Knee Raises, DB Snatches (35/20)

*Level 1 – 10 Knee Tucks, Modified Push-ups, DB Snatches (25/15)

*Athlete Notes – Hard pace on runs, steady quality reps on the amrap movements. Tag your partner out and begin where they left off. Score is total number of amrap rounds as a team.

Buy-Out

Shoulder/Lat Accessory:

4×8 Tempo Ring Rows @ 31X3

4×3-5 Elevator Dips (Rings or Bar)

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

2 Rounds For Time: 25 Calorie Bike, 500m Row, 100 Double Unders